Exercises

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Top Exercises

Split Sprinter Low Lunge

Beginner / Bodyweight-only / Quads / lunge

A deeper variation of the sprinter lunge. It places more demand on the glutes and improves the range of motion in the hips.

Smith Shrug

Beginner / Smith Machine / Trapezius / hinge

An isolation movement for the upper trapezius. The Smith machine’s vertical track allows for heavy loading with a strict, stable upward pull.

Seated Row

Beginner / Seated Cable Row Machine / Back / pull

A fundamental back exercise for building mid-back thickness and improving posture by strengthening the rhomboids and trapezius.

Seated High Row

Beginner / Seated Cable Row Machine / Back / pull

A pulling movement focusing on the upper lats and posterior deltoids. The high-to-low angle helps build thickness in the upper back.

Reverse Plank with Leg Lift

Intermediate / Bodyweight-only / Glutes / core

A powerful posterior chain exercise targeting the glutes, hamstrings, and lower back while the leg lift challenges the core stabilizers.

Peacher Hammer Curl

Beginner / Dumbbells / Biceps / pull

Combines preacher bench stability with a neutral grip. It targets the brachialis and brachioradialis for maximum arm thickness and forearm development.

Over Bench Wrist Curl

Beginner / Dumbbells / Forearms / pull

Builds forearm mass and grip strength by isolating the flexors. The bench provides a stable base for heavy, controlled loading.

Kneeling Triceps Extension

Beginner / Hi-Lo Cable Machine / Triceps / isolation

An isolation exercise for the triceps that reduces the ability to use leg drive or momentum, resulting in higher muscle activation.

Kettlebell Suitcase Deadlift

Intermediate / Kettlebell / Hamstrings / hinge

A unilateral deadlift that targets the legs and core. Holding the weight on one side forces the obliques to resist lateral flexion.

Front Chest Squat

Intermediate / Barbell / Quads / squat

Targets the quadriceps and core. By holding the weight in a front position, it promotes a more upright torso and reduces the load on the lower spine.

EZ Barbell Decline Triceps Extension

Intermediate / EZ Bar / Triceps / isolation

Also known as "Skull Crushers," this version uses a decline angle to increase the range of motion and tension on the triceps.

EZ Barbell Incline Triceps Extension

Intermediate / EZ Bar / Triceps / isolation

An incline variation of the skull crusher that places the triceps under a greater stretch, maximizing muscle fiber recruitment in the long head.